How to Improve Flexibility and Mobility for Squatting

Squatting properly isn’t as easy as it looks. It requires good balance, and quite a bit of hip, ankle, and shoulder flexibility and mobility.

The squat is an incredibly effective exercise for training your entire lower body and core, but only if it’s done correctly. Half-squats don’t count.

And while it’s common for gymgoers to sneer at others that squat incorrectly, what they don’t realize is many people simply lack the flexibility to squat properly. They couldn’t perform a proper rep even if they wanted to.

The fact is learning proper form for the squat is tough regardless of your current condition, and the longer someone has been half-repping, the harder it will be for them to correct their form. (Repeatedly training a muscle with a limited range of motion reduces flexibility.)

Well, in this article, we’re going to talk about what a proper squat looks like, and how we can use hip and ankle flexibility and mobility exercises to help us improve our squatting.

What a Proper Squat Looks Like

There are two “acceptable” forms of squatting if you want to get the most out of the exercise:

The parallel squat.

The full squat.

Anything else is just cheating. (If you’re not too familiar with the squat, or are afraid that doing either the parallel or full squats will lead to a knee injury, I recommend you read my article on squatting and your knees.)

Here’s what the parallel squat looks like:

As you can see, his legs are reaching (and going a little deeper than) the parallel (to the ground) position.

This is the parallel squat, and it requires a fair amount of hip and ankle flexibility to do properly.

Here’s what the full squat looks like:

Here, the legs break the parallel plane and the lifter’s butt comes to within a few inches of the floor at the bottom of each rep.

This is the full squat, and it requires significant hip and ankle flexibility to do properly.

Now, before we move on to the flexibility and mobility stuff, I want to quick address a question that many will wonder:

That said, the full squat is significantly harder to perform than the parallel squat simply due to the amount of flexibility it requires. While everyone can benefit from including the full squat in their routine, I would first recommend that you really master the parallel squat, and then gradually work your way into the full squat.

How to Improve Hip Flexibility and Mobility for Squatting

Lack of hip flexibility is probably the most common problem that prevents people from squatting properly. This is a matter of hip flexion.

What’s that?

Well, hip flexion is simply the technical term for a decrease in the angle between the thigh and pelvis. As your knee rises, hip flexion occurs:

There are several muscles involved in this action, and if they lack enough flexibility, you will not be able to squat correctly.

Fortunately, there are simple stretching exercises that you can do to improve hip flexibility and mobility and thus eliminate the problem. Here are my favorites:

Kneeling Hip Flexor Stretch

This is one of the best stretches for improving hip flexibility:

Work on this for 2-3 minutes per leg, and then move on to the next stretch below.

Psoas Quad Stretch

The psoas major is a pelvic muscle that plays a key role in hip flexion. Here’s what it looks like:

When this muscle is too tight, squatting properly is basically impossible. I ran into this problem years ago when I finally fixed my squat form, and I had to do a lot of psoas stretching in addition to regular squatting to finally handle it.

One of the stretches that helped is a simple psoas quad stretch. Here’s how to do it:

It looks simple, but it can be quite uncomfortable if you’re lacking flexibility.

You perform this stretch by assuming the position, and then driving your knee into the ground and leaning forward, getting a good stretch, followed by releasing.

Perform this drive and release pattern for 2-3 minutes for each leg.

Your Weekly Hip Flexibility and Mobility Routine

Do the above stretches as described 3-4 times per week.

How to Improve Ankle Flexibility and Mobility for Squatting

Ankle tightness can prevent you from being able to properly drop into the bottom of a squat, with the weight solidly on your heels, your chest up, and spine in a neutral position.

If your heels want to lift off the ground when you’re squatting, or if you tend to shift the weight forward onto your toes and have trouble dropping your butt down to the parallel position or lower, then ankle tightness is likely the problem.

To improve your ankle flexibility and mobility, you can mash up and stretch the tissues of your feet, ankles, and calves. Here’s a great video from MobilityWOD showing how to do it properly:

As you can see, you’ll need a lacrosse ball for this (size 1 or 2), which can be used to perform quite a few great mobility exercises (if you want to know more about this, I recommend you pick up a copy of Becoming a Supple Leopard).

If your head, knees, or torso touch the wall, stop at this point, fix your form, and hold the position. Move around a bit to get a good stretch.

Here’s a video on the wall squat (in this video she does them with her toes touching the wall and hands at her sides, which is a more difficult variation):

If you start doing a weekly flexibility and mobility for your squatting, you should see a rapid and dramatic improvement in your workouts.

What do you think about this flexibility and mobility routine? Have anything else to add? Let me know in the comments below!

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I’m super excited to try these! I didn’t realize I was just above parallel until my husband videotaped me. Seemed as hard as I tried I couldn’t go any lower and when I tried it hurt pretty badly. Very frustrating. Looking forward to increasing flexibility and finally getting a** to grass

Michael Matthews

Thanks Kate! Let me know how it goes!

James

I sometimes find it very difficult to go down as far as the guy doing the full squat. However, I see that in both videos they are wearing weightlifting shoes which makes the back of their feet higher off the ground. I sometimes use some small weight plates underneath my heels to achieve the same effect but remember asking mike about this before although he did not recommend it. But is there a major difference between using shoes or small plates?

Michael Matthews

Proper shoes definitely help. You want your feet flat on the ground. The only reason to raise your heels would be if you lack the flexibility to squat properly with your feet flat on the ground. But it’s better to correct the flexibility issue.

rayray

Really great article. It has a great range of exercises helping to mobilising for a technically better squat

Michael Matthews

Thanks! Glad you liked it!

Shanna Reinhardt

Would it be more effective to do full squat or paralell squat when you can only have about half the weight for a full?

Michael Matthews

I actually like to do both in my workouts. You can start with full squats, and then do parallel squats, followed by 1-2 more exercises.

Gilberto Gil

OMG it is like you read my mind…which by the way is blown. I have been struggling/looking to improve my form on squats. This was a tremendously helpful and valuable.

Gilberto Gil

PS tried the hip flexor stretch and it is MONEY!!!

Michael Matthews

Nice!

Michael Matthews

Haha thanks Gilberto. This should definitely help. Let me know how it goes!

Gilberto Gil

Noticing a lot of improvement with my range. Getting to parallel is a lot easier now. w00t w00t.

Michael Matthews

Awesome! Keep it up!

António Alves

This definitely comes in handy, since I feel I really need to improve the flexibility of my legs!
By the way, I noticed this guy wasn’t using any clamps when he was squatting. One of the gyms I used to go they didn’t even have a squat rack ( only a smith machine), but for the bench press, they always used clamps. In my new gym, I have only seen people use clamps when performing bicep curls. I would like to use them more often, but I just hate those “spring” clamps if that’s what they’re called. Its horrible to take em’ out! Nevertheless, I have been doing my lifts without clamps, I haven’t hurt myself and neither has anyone else, but what do you think of this? Should clamps always be used?
Thanks!

Michael Matthews

Thanks!

I like to use clamps on my squats and curls. Never had an issue of losing balance but might as well I guess. You don’t have to use them if you don’t want to though.

Bad Z

Great article, I don’t suppose you could do one for lunges too?

Michael Matthews

Thanks! It would be the same really.

Derrek

This is just a suggestion but it would really be nice to have videos of the exercises with proper form. It is easier if I can see someone doing it. Thanks.

Michael Matthews

There are videos embedded in the article…

Derrek

I appreciate that. Thanks. I’m just talking more in regards to the exercises in your program. Like the Romanian deadlift, and some others that you don’t go over the form in detail. Its just a suggestion. Thanks and have a great rest of your day!

Michael Matthews

YW! Oh okay. Did you download the bonus report? There are links to videos for each exercise in the program. Hope this helps!

Hi, is it better to squat with less weight fuller range of movement or heavy weight /smaller range of movement? I have been squatting with about 30 kg but watching this not sure I’m going low enough? Also is 40kg a reasonable weight for a 5ft 1 female? I’m not sure what I should be aiming for

Michael Matthews

You want to make sure you reach parallel at least, so if you need to drop weight, that’s totally fine. Yeah, 40 kg is great!

chris w

Hey Mike,do you sell your nutrition supplements in thenUK?
Chris w

Michael Matthews

Yup we ship to the UK!

chris w

Hey mike do you sell your supplements in the Uk?

brolol

you seem to completely ignore the fact that the antagonist to hip flexion are the hip extensors and tightness of these are the limiting factor when it comes to deep squat ROM limitations.

Michael Matthews

The hip extensors consist of the glutes and hamstrings, which are adequately stretched in the flexor stretch.

Dave

Do you recommend any exercises to help the muscles activate while squatting, especially the glutes?

Michael Matthews

Not really. If you’re squatting with proper form you can’t help but involve your hams and glutes…

obhealth.com

try hip clams with a thera band above the knees done on your side separating knees in steady motion or and even band above knees and light squatting keeping knees over toes- both with aid in training glute med thus add to hip stability in squatting.

Thanks Mike. I’m having terrible problems with hip flexibility that I didn’t have when I originally read this article. I keep inventing new stretches in a desperate attempt to stretch out my hips, but nothing works well enough. I’ll try out these exercises.

Michael Matthews

Definitely try these. I think they will help.

Trace

Hey Mike, I’ve been lifting for over a year and was pretty happy with my increasing squat weight and range. I follow your articles and they have helped me so much. I’ve recently returned to the workforce full time which now requires a majority of my working day sitting at a computer… Disappointed in myself for not realising that my posture and the prolonged sitting would affect my weight training – especially in my lower back… I’ve since researched ways to help protect my lower back from possible injury (pinched nerves etc) but it wasn’t an easy task… What I’m getting to is that this would be a major problem for a lot of people wanting to do weights but are afraid to hurt themselves because they have immobile jobs- yes we get instructed to maintain good posture and usually neck and wrist stretches – but no one really knows of the why or other helpful exercises to concentrate on, even days prior to ‘leg day’…. Hoping that you may have an article tucked away in there for the typical office worker?

Michael Matthews

Awesome! I’m glad to hear it.

I totally agree. I’m actually careful to keep proper posture all day while I work and I stand up and stretch my legs and hips every 30 minutes or so.

Would make a good article. On the list it goes.

ls

Hi Mike, I’ve been training for many years. I like the muscular endurance workouts. I am now pregnant. Is it Ok for me to still do Squats? I noticed I had to drop my weight to half of what I used to do. I’m careful with my stretching and I’m a big fan of the foam roller. I love weight training and I really would like to keep it up. Is it safe for me to do it?

Michael Matthews

Cool! Congrats on the pregnancy! Yes you can still squat, but I do recommend you find a trainer that specializes in training pregnant women. He’ll/she’ll be able to keep you working out all the way through your final trimester.

Joel

I was looking for an “I Want This” button under Sarah Grace.

Michael Matthews

Hahah

Andrew

Hey Mike, I’m noticing that at the bottom of my squats and even when dropping into deadlift starting position, my pelvis rotates inwards towards my stomach, creating a lot of stress on my lower back (specifically on the right side). Are there any specific stretches I need to look into performing?

Thanks!

Michael Matthews

Interesting. I would definitely hit the area with all kinds of mobility work. This might help:

Great article! Just one question. I squat three times per week, and wanted to know when would be the best time to do this mobility/flexibility routine in relation to my work outs. Should I do them right before I work out? On off days? After a work out? Any help is appreciated!

Michael Matthews

Thanks! Good question. I would do them after workouts personally.

Giorgio

Thanks for the quick response. I also appreciate your shoulder flexibility/mobility article as well!

Michael Matthews

YW and great!

Alan

Hi Mike
In a couple of the videos demonstrating the parallel squat the guy shown is doing pretty impressive squats with his head looking down. Is head position important?
Regards
Alan

Michael Matthews

Lot of opinions here but a neutral position seems to be most commonly recommended.

saveourskills

Just noting that in first 2 videos these guys step outside the safety bars… weird

Michael Matthews

True

Dan

Thanks very much for all your articles on proper squat form, I’m really trying to perfect this exercise with the aim being to do perfect full squats eventually.

I’m planning on doing this flexibility routine at home, separate from workouts (although perhaps before squatiing), and was wondering if a short warmup should be done before the stretches, and if so what would you recommend? jumping jacks perhaps?

Also, I did the routine for the first time just now and when doing the wall squat, i can go to parallel with my arms by my sides but when i have my arms raised my hips feel tight just above parallel and i feel myself falling backwards if I try to push further, any thoughts?

Michael Matthews

Thank you!

Yeah something to bring some blood in and raise body temp would be fine.

It sounds like you just need to work on the position and flexibility. That’s a good sign. Easy to fix.

Dan

Thanks very much for replying, I’m doing the routine every couple of days now.

I’ve only been squatting correctly (to parallel) for a couple months now, doing 3 sets of 6 with 70kg after my warmupsets. Would you recommend sticking at this weight and gradually squatting lower – if my aim is to do full squats – or would it be better to stick to parallel, or just below, and increase the weight for a bit longer?

cheers.

Michael Matthews

Personally I don’t ATG because it requires a LOT of mobility and I don’t really see a reason to. You can make great gains with a parallel or slightly lower than parallel squat.

Dan

Hi Mike,

Thanks again for your reply, I’ll stick at slightly below parrallel and see how I get on. Today I again went with 70kg with the aim to squat slightly lower than parallel, doing 3 sets (as per the Bigger leaner stronger workout) at 7,5,4. While I could do the reps nicely below parallel and could move up weight on the first set next week, I noticed a bit of an issue.

On pushing up, I noticed in the mirror that my hips slide slightly to the right, I thought perhaps this is due to the left hand side being slightly weaker? I’m a bit hesistent to up the weight next week if this is something I need to work on and resolve at a lower weight first.

I was hoping you could give me some advice.

Michael Matthews

I’ve had this happen before and it was usually because I simply wasn’t paying enough attention to keep everything stable–I was just blasting up as hard as I could, haha.

When I squat deep I noticed my lower back rounds when I get a little lower than my knees then straightens back once i pass my knees. What flexibility issues is that?

Michael Matthews

This is normal. Nothing to worry about.

http://www.muscleforlife.com/ Michael Matthews

Thanks for stopping by and checking out my article! I hope you enjoyed it.

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Hey mike, excellent article! I’m looking to start those hip mobility exercises tomorrow! I’m wondering though: my hips feel like I have to “pop” or “crack” the ball joint of my femur in my pelvis. I’ve cracked it before by doing leg swings, or even during split stretching and I’m wondering if you are familiar with this phenomenon. I can’t “pop” my hips willfully, and when they don’t pop they feel locked, and I am left incredibly tight in the hips in every way. I’m hoping these stretches in this article help, but I want to know: can I crack my hips on command by doing certain stretches?

http://www.muscleforlife.com/ Michael Matthews

Thanks Kyle!

No I’m not. I would see a good sports chiro personally…

Sean Cowhey

Hey, thanks for the great read!
I have some ankle issues and been working on that with the awesome lacrosse ball video so I’m already seeing improvements from that neck of the woods. On the other hand, I am noticing my knees moving inward when I perforn a parrell squat especially when I perform heavy reps (4,5,6). Is this still my ankle related issue? Or something entirely new that I am missing?

Thanks again for the helpful article,

Sean

http://www.muscleforlife.com/ Michael Matthews

Thanks Sean! Glad to hear it.

In my experience that’s just a matter of not FORCING your knees to stay in line with your fee, that’s all…

Sean Cowhey

I appreciate the quick reply. Looking forward to reading more helpful tips from you.

http://www.muscleforlife.com/ Michael Matthews

YW. Thanks brother.

Conrad

Hey Mike, thanks for the great stretches. I have a question for you that might be relates to the psoas major? Not sure though. When I squat and do leg press I get a painful pinching sensation in my right hip as I reach parallel. It seems to be close to where the quadricep meets the hip. At first I thought it was because I was pushing more with the dominant leg. After working on muscle activation it improved slightly but is definitely still there. I’m going to start these stretches first thing tomorrow, but wanted to see if you had any input. Thanks

http://www.muscleforlife.com/ Michael Matthews

Hard to say exactly but yes it could be psoas. I had to work through psoas issues as I moved up in my squats. Hip flexors too. They were FUCKED for a good 4-6 weeks at one point and I had to just lower the weights and wait it out…

Steven

Mike, I’ve been following your program for about 5 weeks, and really enjoying how I look and feel. I have pretty severe flexibility limitations (like I can barely put on my socks in the morning because I’m so stiff), especially in my hips, which seems to cause lower back pain (although I’ve also found that hydration plays a role). I’ve been trying some of the stretches in this article, along with using a foam roller. I can get to almost parallel in the squat, and am making progress, but I can barely do a proper deadlift because I can’t get into the right position. My questions are this: 1. How long should I avoid deadlifts? 2. In addition to stretching, do you ever recommend massage therapy? Or acupuncture? Or some other quasi-medical intervention?
Thanks. Love your book and website.

http://www.muscleforlife.com/ Michael Matthews

Great! I’m glad to hear it.

Massage can definitely help. I get massaged once per week and it has really helped me. Have only done acupuncture once when I pinched a nerve in my neck and it helped for that.